![the year one challenge thinner leaner stronger phase 2 the year one challenge thinner leaner stronger phase 2](https://images-na.ssl-images-amazon.com/images/I/81YbcYK%2BSqL._AC_UL70_SR70,70_.jpg)
Workouts A and B are performed every other day, alternating between the two. After performing all the exercises in the superset/circuit, 60 – 120 seconds of rest should be taken.īelow is a rough skeleton of what Ken’s entire workout program looks like.
![the year one challenge thinner leaner stronger phase 2 the year one challenge thinner leaner stronger phase 2](https://i.pinimg.com/474x/20/f6/1e/20f61e860de210b583f4a6d0ee5e9236.jpg)
Same colored sections are supersets/circuits to be performed one after another with no rest. With this 3-day strength training plan and his running schedule, I’m sure Ken will reach his weight loss and running goals before his next race! Now, normally I would add in some plyometric movements for power development but I decided to hold off on these since we are just starting out and I would rather he get comfortable with the basic strength training exercises, like squats and lunges before we start doing jump squats and jumping lunges. After a few days of research, I have finally developed a solid 4-week beginner’s strength training plan that consists of some simple strength exercises that are effective for both weight loss and performance improvement. I briefly mentioned it in my last post.Ī few days ago I got my first runner client and I was ecstatic! As many of you know, I’ve been running for years and am a huge nerd so I got so excited that I could dust off my old running books and start creating Ken (my client) the best and most effective workout program to help him not only lose weight, but become a better runner. However, unless you are performing HIIT (High Intensity Interval Training) sessions on the treadmill, the calorie expenditure stops when you stop. When you strength train, you’re body is still burning calories at a pretty high rate even hours after you leave the gym. Sure, cardio and running helps, and yes, they burn more calories within the time-frame that you are doing them. Many of the members I encounter at the gym think that they should be doing tons of cardio in order to lose weight. The more muscle and the less body fat you have, the higher your metabolism. The theory behind this? Well, I’ve mentioned in some of my previous posts that muscle burns fat by raising your metabolic rate. Resistance exercises will not only improve a runner’s strength and performance, they will keep them looking lean and toned. A runner’s performance will not get better by solely running for miles and miles week after week. I think by now all runners now that incorporating some form of strength training into their exercise regimen is beneficial. Fit Fox Presents: Baby Got Back Workout (Glutes and Hamstrings).Legs & Booty Blaster Strength/HIIT Workout.Triple C Workout: Chest, Core, & Calves.WOD 4/3 – Back/Glutes + Long Cardio Session.Wed 3/1 – Barry’s Bootcamp-Inspired Treadmill Workout.How your Mind and Body are (Literally) Connected.